Your Position

Lie on your back, arms out to the side with the palms up, knees bent, and feet flat on the floor.

Target Muscles

Glutes, hamstrings, adductors, abdominals, hip flexors

Step-by-Step Instructions

1. Find the pelvis by tilting your hips backward; find your abdominals by pushing your low back into the floor; and find your adductors by squeezing your knees inside the hips.
2. While maintaining this position, drive your hips up and towards the ceiling. You should feel your glutes, hamstrings, and adductors engage.

Common Errors and Their Correction

Arching your back and leading with your chest may cause low back tightness or pain. Avoid this be focusing on abdominal contraction to prevent your chest from leading.

Abduction of your legs can cause low back tightness, pain, or prevent the glutes from contracting, allowing only the hamstrings to contract. Avoid this by focusing on the adductor contraction which maintains the glutes in a position to remain engaged.